Warm Up

Repeat For 5 Minutes
25 Jumping Jacks
20 Second Deadhang
15 Air Squats
3 Negative Pull Ups

Strength / Skill Work
Kipping Pull Ups

Coach Guided (Perform As Many Reps As Coach Needs To Address Class Technique)
Hanging Hollow To Arch Holds
Kip To Lever
Kipping Pull Up Singles
Kipping Pull Ups

WOD

15 Minute AMRAP

COMPETITVE

25/20 Cal Rows
15 Wall Balls (20/14)
10 Pull Ups

PERFORMANCE

20/15 Cal Rows
15 Wall Balls (14/10)
10 Jumping Pull Ups

LIFESTYLE

1 Minute Row
15 Air Squats
10 Ring Rows

Cool Down & Dismissal
100m Walk
Prayer Stretch
Quad Stretch
Forearm Stretch